Test week 25 Sept – 30 Sept

Test week Pre Cycle 26

Throughout this week we want to have results for everyone’s Deadlift 3RM/Front Squat 3RM and Jump Tests at the very least so on Wed-Fri if you missed one of these tests you will be completing them regardless of what else is planned for that day.

Mon

1a TGU 1RM

2a Deadlift 3RM

3a Floor Press 3 x 10

3b Pause Ring Rows 3 x 10-3s pause

Cond: Hill Runs

2 x short

1 x to gym

2 x short

1 x to gym

Tuesday

1a Front Squat 3RM

2a Pushups in 60s

2b Chins in 60s

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

Cond: 90s rounds

8 pushups

8 burpee box jumps

Increase reps by 2 per round until you can’t finish in the 90s time period

Wed

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

Max Height S/L Jumps

Front Squat 3RM / Deadlift 3RM if haven’t done so already

1a Push Press 1 RM

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

Cond: KB Complex – start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

Thursday

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

Max Height S/L Jumps

Front Squat 3RM / Deadlift 3RM if haven’t done so already

1a BB RFESS 5RM

1b Chins 3RM

2a Jammer Press 3 x 10

2b Plank Rotations 3 x 8e/s

Cond: Circuit 45s/15s x 2 Rounds

Ropes

Ring Plank

KB Pulls

Slams

Ring Mountain Climbers

Jump Lunges

Fri

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

Max Height S/L Jumps

Front Squat 3RM / Deadlift 3RM if haven’t done so already

1a Back Squat 5/10/15

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge

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ADAM-083 1367742 / COLIN-(085) 142 2906DT Fitness & performance is a purpose built progressive training facility in Cork City. We provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and performance goals.
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